Nutrition balance score
Great
Glycemic Index
28
Low
Glycemic Load
9
Low
Nutrition per serving
Calories499.1 kcal (25%)
Total Fat18 g (26%)
Carbs29.7 g (11%)
Sugars4 g (4%)
Protein49.6 g (99%)
Sodium1548.5 mg (77%)
Fiber9.9 g (35%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2 Tbspolive oil
0.5onion
medium, peeled and finely chopped
1celery stick
trimmed and finely sliced
1carrot
medium, trimmed, halved lengthways and diagonally sliced
1 sprigrosemary
1garlic clove
peeled and very finely sliced
1 x 250gready-cooked puy lentils
sachet
200mlvegetable stock
made with stock cube
2 x 140gsmoked haddock fillets
or cod, skinned
fresh parsley leaves
small, roughly chopped, optional
Instructions
Step 1
Heat the oil in a non-stick frying pan or wide-based saucepan over a low heat.
Step 2
Add the onion, celery and carrot and gently fry for 5 minutes, or until soft but not browned.
Step 3
Add the rosemary and garlic and cook for a few seconds more, stirring.
Step 4
Tip the lentils into the pan and add the stock.
Step 5
Bring to a gentle simmer then place the fish fillets on top.
Step 6
Season well with ground black pepper and sprinkle with chopped parsley, if using.
Step 7
Cover the pan with a lid (or a heatproof plate) and cook the fish for about 8
Step 8
minutes, or until just beginning to flake when prodded with a knife.
Step 9
Divide the lentils between two warmed plates or bowls, and top with the fish
Step 10
COOK'S TIPS *Buy your fish ready-skinned if you can, but if not, place the fish on a board, skin-side down, and carefully work a knife horizontally between the skin and the fish using a gentle sawing motion until separated.
Step 11
*Use canned lentils if you can't find the sachets in your local store.
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